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How to Boost Your Immune System

To function well, the immune system requires balance and harmony. There is still much that researchers don't know about the intricacies and interconnectedness of the immune response.

On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms and thus it is important to know how to boost your immune system.

The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons.

The immune system is precisely that, a system, not a single entity.

To function well, it requires balance and harmony. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response.

For now, there are no scientifically proven direct links between lifestyle and enhanced immune function, however, there are certain ways to boost your immune system, like,

1. A Healthy Diet

How to Boost Your Immune System 2

As with most things in your body, a healthy diet is key to a strong immune system.

This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats.

In addition to providing your immune system the energy it needs, a healthy diet can help ensure you’re getting sufficient amounts of the micronutrients that play a role in maintaining your immune system, including:

  • Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with the skin).
  • Vitamin C, found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach.
  • Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach.

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.

Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.

2. Less Stress, More Sleep

Whether it comes on quick or builds over time, it’s important to understand how stress affects your health — including the impact it has on your immune system.

During a period of stress, particularly chronic stress that’s frequent and long-lasting, your body responds by initiating a stress response.

This stress response, in turn, suppresses your immune system — increasing your chance of infection or illness.

Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.

3. Exercise Regularly

Physical activity isn’t just for building muscles and helping yourself de-stress — it’s also an important part of being healthy and supporting a healthy immune system.

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.

Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.

One way exercise may improve immune function is by boosting your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body.

 It’s important to focus on staying active and getting regular exercise.

 Most people should aim for at least 150 minutes of moderate exercise per week.

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